Your Recipe

Cocoa Almond Oatmeal From Samantha Seneviratne

Složka Množství Kalorie
Oves 50g 195kcal
Mandlové mléko neslazené 300g 45kcal
Mořská sůl 0.75g 0kcal
Kakao, suchý prášek, neslazený 7.2g 16kcal
Almond butter, plain, without salt added 32g 196kcal

Recipe Tags:

Food

Recipe Instructions:

1/2 cup (50g) old-fashioned rolled oats
1 1/4 cups (300ml) unsweetened almond milk, plus more for serving
1 pinch fine sea salt
4 teaspoons cocoa powder
2 tablespoons creamy or chunky almond butter
Maple syrup (optional)

Directions
Simmer the oats: To a medium nonstick skillet, add the oats, almond milk, salt, and cocoa. Bring to a simmer over medium heat, stirring frequently and scraping the bottom and sides with a silicone spatula, until the oats are tender and creamy, about 5 minutes. Reduce the heat if it starts boiling too wildly, and don’t wander away or it might boil over on you. Stop cooking when the oatmeal is a little looser than you want, as it will thicken as it cools.
Top and eat: Once the heat has been turned off, swirl in the almond butter and maple syrup. Add more milk if you’d like. Serve hot and clean up fast.
Store: Leftover oatmeal will keep well in a container in the fridge for a few days, though it will thicken as it cools. Reheat in the microwave or in a nonstick skillet over medium heat, stirring in a splash of milk or water.
Note: This recipe scales up well, but it might take a few extra minutes to cook. At any scale, make sure your pan isn’t more than two-thirds full since it will bubble up as it simmers. An 8-inch (20cm) skillet is great for one serving; go with 10-inch (25cm) or larger for a double batch.

nutriční údaje
Velikost porce 390 g | ml
Množství na porci 452
1893
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 25g 32%
Nasycené tuky 2.8g 14%
Sodík 516mg 22%
Sacharidy celkem 47g 17%
Vláknina 12g 42%
Cukr 4g
Bílkoviny 18g 36%
Vitamin D 3mcg 15%
Vápník 699mg 54%
Železo 5.3mg 30%
Draslík 765mg 16%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 270 mcg 30%
Thiamin [B1] 0.4 mg 33%
Riboflavin [B2] 0.417 mg 32%
Niacin [B3] 1.857 mg 12%
Kyselina pantotenová [B5] 0.825 mg 16%
Vitamin B6 0.101 mg 6%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 50.264 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 3 mcg 15%
Vitamin E 16.181 mg 108%
Vitamin K 0.18 mcg 0%
Betain 0 mg 0%
Cholin 26.836 mg 5%
Carbohydrates
živina Množství DV
Sacharidy celkem 47.3 g 17%
Sugars 4 g 8%
Vláknina 11.9 g 42%
Carbohydrate 33.2 g 0%
Čisté sacharidy 43.3g
aminokyseliny
živina Množství DV
Alanin 0.822 g 0%
Arginin 1.438 g 0%
Kyselina asparagová 1.632 g 0%
Cystein 0.299 g 0%
kyselina glutamová 3.96 g 0%
Glycin 0.955 g 0%
Histidin 0.403 g 0%
Izoleucin 0.662 g 0%
Leucin 1.202 g 0%
Lysin 0.617 g 0%
Metionin 0.21 g 0%
Fenylalanin 0.883 g 0%
Prolin 0.82 g 0%
Serin 0.732 g 0%
Treonin 0.521 g 0%
Tryptofan 0.189 g 0%
Tyrosin 0.53 g 0%
Valin 0.853 g 0%
Minerály
živina Množství DV
Vápník 699.33 mg 54%
Měď 0.95 mg 105%
Fluorid 0 mcg 0%
Železo 5.32 mg 30%
Hořčík 232.28 mg 55%
Mangan 3.54 mg 154%
Fosfor 503.92 mg 40%
Draslík 765.26 mg 16%
Selen 2.1 mcg 4%
Sodík 515.5 mg 22%
Zinek 3.71 mg 34%
další
živina Množství DV
Voda 294.351 g 0%
Popel 4.636 g 0%